FL- Lean and muscled, shred the fat

Wen73KYGAL · February 28th, 2008, 07:13 PM

Hello, fellow challengers! I've taken my measurements, printed my booklet, and taken my pics. I'll be e-mailing you soon! I'm excited about being one of the challengers!

**Italianangel** · February 28th, 2008, 07:52 PM

got the heading adjusted for you, welcome!
Linda

Wen73KYGAL · February 28th, 2008, 07:54 PM

Thank you! I appreciate it!!

Wen73KYGAL · March 1st, 2008, 07:47 AM

Good morning fellow challengers! My stats are as follows:

2-28-08 Start Weight

150.8

Body Fat %- 30.9

Neck- 12 7/8

Chest- 35 5/8

Shoulders- 42 1/4

Right Arm- 11 1/4

Waist- 32 1/2

Abdomen- 35 7/8

Glutes- 40 5/8

Right Thigh- 24

Left Thigh- 23 3/4

Calf- 14 1/4

My overall goal is to drop my body fat into the low 20's range and to get my weight down to 127 lbs. I'm 5'4" tall. During this one month challenge, I look forward to increased strength, a leaner/fitter body, and more muscle, less fat.

I've started my day off on target due to grocery shopping last night. I've written down the exercises for each day this week; as well as, the meals for each day. I'm pumped! Best of luck to all the FL challengers!!

**Italianangel** · March 1st, 2008, 12:32 PM

Great to have you among the bunch!
Linda

Wen73KYGAL · March 1st, 2008, 06:40 PM

Thank you! I didn't read some of the other journals before I posted my stats, and I created a second thread. I later read that we're supposed to continue using our initial journal. I'll continue with this one since it's where my stats are located.

Day 1

10 minute walk/jog

Inner Thigh

12 reps 3 lb weights followed by Inner Thigh Stretch
12 reps 3 lb weights followed by ITS
12 reps 3 lb weight followed by ITS
Repeated for opposite leg

Not sure if I was supposed to do the stretches after each set. That's why I went ahead and did it this way. Was this correct?

Outer Thigh

12 X 3 followed by OTS
12 X 3 followed by OTH
12 X 3 followed by OTH
Repeat for opposite leg

Lying Leg Curl
12 X 40 lbs followed by HSS
12 X 40 lbs followed by HSS
12 X 40 lbs followed by HSS

Shoulder Press with Dumbbells
12 X 5 followed by SS
12 X 5 followed by SS
12 X 5 followed by SS

Ball toss with Body Ball
12 X 6 lb medicine ball followed by AS
12 X 6 lb medicine ball followed by AS
12 X 6 lb medicine ball followed by AS

Prone Thumb Raises
12 X 2 followed by CS
12 X 2 followed by CS
12 X 2 followed by CS

5 minute cool down on treadmill

Breakfast- Oatmeal with 5 raisins, 14 ozs water
Snack- Tuna, tomato, cucumber, 14 ozs water
Lunch- Grilled chicken on salad, 16 ozs water
Snack- 1/2 lemon pepper chicken breast, 14 ozs water
Dinner- not yet
Snack- not yet

MsMarvel · March 1st, 2008, 10:25 PM

Wen, you are off to a GREAT start!!!! Being prepared is half the battle and looks like you've got everything under control. Good luck and keep those post coming, looking forward to following your journey.

Cindy (MsMarvel)

**Italianangel** · March 2nd, 2008, 12:52 AM

I merged them, into one.....
Linda

Wen73KYGAL · March 2nd, 2008, 08:15 AM

Thank you Cindy! My husband and son have been home sick with the flu since Thursday. I needed to buy a few more things to have everything in order to start the challenge off right. They were both feeling better so I asked them if they wanted to ride with me (35 miles from where we live). They agreed and off we went. I felt fine until I was halfway through my exercises. Then, I became nauseous feeling and had a cold sweat. I continued with my workout, LOL, nothing was going to stop me. Afterwards, I had to lie down. Dinner time came around and I still didn't feel too hot so I stayed in bed. I was asleep at 6:30 P.M. last night. I feel better this morning. At least thus far! I hope that I don't get what they've got!! Thank you for the great support!!

MsMarvel · March 2nd, 2008, 08:25 AM

My youngest has been sick the past few days as well and I too am crossing my fingers that I don't get it. Just remember to drink lots off water, get plenty of rest and try to nourish your body (if you are feeling nauseous and don't think your stomach can handle whole foods, make sure you at least have a protein shake). Here's hoping we both stay the picture of health and hope this bug that is going around just buggers off

Cindy (MsMarvel)

Wen73KYGAL · March 2nd, 2008, 08:38 AM

Thanks Cindy! I hope you stay well too, and that your youngest is better soon. My son, who is 8, is sleeping now. He awoke a couple of hours ago for another round of vomiting (poor little fellow). Funny thing about him is that afterwards he always says, "I feel better now!" I can't say the same for myself afterwards, but I'm glad that it does help him. I have protein shakes on hand. I'll have to try that. Thank you for the tip!

MsMarvel · March 2nd, 2008, 09:14 AM

I have a large lunch cooler bag, bought it at Wal-Mart (kinda like one you would take to the beach instead of lugging around one of those heavy a$$ hard coolers). This way I am sure I can take everything I need so I am not tempted to go down to the cafeteria and order something I don't really need. I also keep a few extra protein shakes and a shaker cup in my desk (never know when I may get stuck in a meeting and can't eat my "meal" as planned).

I buy my protein in bulk over the internet and once a week measure out required quantities into small glad containers. I always keep a few in the car, in my gym bag, at work and they are even handy to have at home so when the kids have a last minute errand to do I never have to skip a meal.

Always be prepared...... even for the unexpected.

Cindy (MsMarvel)

Wen73KYGAL · March 2nd, 2008, 09:16 AM

The next time I'm at Walmart I'll have to check out the cooler section. Thanks so much! Preparedness really is a huge part of being successful!

TrimminTracey · March 2nd, 2008, 10:53 AM

Hi Wen! Just wanted to say hi to my fellow challenger!!

Looks like you are doing awesome, good for you, hope you don't get that horrible flu that is going around...
Best of luck to you over the next 30 days, you're going to do great!!

Tracey

Wen73KYGAL · March 2nd, 2008, 11:09 AM

Hi Tracey! Thank you! I wish you nothing but the best as well. We're gonna rock this challenge!

Day 2
Cardio- 40 minutes on treadmill
2.29 miles
301 calories
94 fat calories

Breakfast- Oatmeal/5 raisins, 14 ozs water
Snack- 4 oz chicken with lemon pepper and flax seeds, 14 ozs water (The place I went didn't sell Udos oil. I, too, had to look it up online to see what the heck it was.)
Lunch- grilled chicken salad, 14 ozs water
Snack- Protein Shake
Dinner
Snack

jsnamaste · March 2nd, 2008, 06:37 PM

Hi there,

Just wanted to say Hi to a fellow FL challenger and say good luck. Looks like you are doing awesome so far. So keep up the great work. Hope your family is feeling better soon.

Jeannette

Wen73KYGAL · March 2nd, 2008, 07:35 PM

Hi Jeannette! Thank you! I wish you nothing but the best as well.

Just got home from taking my son to Urgent Care. He tested positive for the flu and negative for strep. He's got a cough medicine to take twice a day and a flu medicine to take once a day. My husband and I also have flu medicine to take. Since both of them have been sick since Thursday, he said, "I"m more than likely apt to get it by being exposed to them." That's why I'm on tamiflu too. UGH, I just hope I don't get it and the medicine keeps it away!

jsnamaste · March 2nd, 2008, 10:28 PM

Oh no that sucks. I hope everyone will be feeling better soon and that you can avoid getting it. Have you tried Coldfx. It works pretty good and so does Oregano oil (doesnt taste the best, but good with helping to ward off the cold). Im just getting over a really nasty soar throat so I know how you guys are feeling. I wish you well and take care of yourself.
Jeannette

Wen73KYGAL · March 3rd, 2008, 10:48 AM

Stayed home with my son today since he can't return to school until Wednesday. So far, I'm feeling pretty good. Took my second dose of medicine this morning with my oatmeal. Hoping this keeps me clear of getting it.

My meals so far:
Breakfast- Oatmeal/6 raisins, 14 ozs water
Snack- tuna, tomato, cucumber, flax seed, 14 ozs water
Lunch- grilled chicken salad, 14 ozs water
Snack- Granny Smith Apple, 2 rice cakes, 14 ozs water
Protein Shake

Wen73KYGAL · March 3rd, 2008, 08:11 PM

Day 3 Workout
10 minute cardio on treadmill- .63 mile, 92.9 calories, 29 fat calories
Squats
12 X 10
OT Stretch
12 X 10
12 X 10

20 Jumping Jacks
20 Jumping Jacks
20 Jumping Jacks

Ball toss on ball
12 X 6
Ab stretch
12 X 6
12 X 6

Jumping Jacks X 20
Jumping Jacks X 20
Jumping Jacks X 20

Tricep Extension
12 X 15
Tricep Stretch
12 X 15
12 X 15

Skipping Rope X 35
Skipping Rope X 35
Skipping Rope X 35

Bicep Curl on Ball
12 X 10
Bicep Stretch
12 X 10
12 X 10

Ropeless Skip X 35
Ropeless Skip X 35
Ropeless Skip X 35

Side Shoulder Raise on Ball
12 X 3
Shoulder Stretch
12 X 5
12 X 5

Floor Crunches X 12
Ab stretch
Floor Crunches X 20
Floor Crunches X 20

5 minute cool down on treadmill

Followed by 30 minutes cardio on treadmill
206 calories
64.6 fat calories
1.60 miles